METCON 6 rounds: 1 Power Clean (135/75#) 3 Pull-ups 7 Wallballs (14/10#) Then complete: 100 Double unders Rest 2 min 6 rounds: 1 Power Clean (135/75#) 3 Pull-ups 7 Wallballs (14/10#) Then complete: 500m Row Rest 2 min 6 rounds: 1 Power Clean (135/75#) 3 Pull-ups 7 Wallballs (14/10#) Then complete: 100 Double undersRead More

METCON 21-18-15-12-9 Sit-ups Kettlebell Swing (35/26#) Lunge Steps Double Unders (3/1 singles)Read More

STRENGTH Back Squat- 5 sets of 5 @80% 2 min rest between sets METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squat (95/65#)Read More

METCON 20 min AMRAP 10 Pull-ups 10 Wallballs (14/10#) 10 Box Jumps (24/20″) 200m Run  Read More

STRENGTH 7 sets of 2 @80% of 1 RM :90 seconds rest between sets METCON 10 Rounds for time: 5 Deadlift (225/155#) 10 Sit-upsRead More

METCON 5 rounds for time: 300m Row 15 Shoulder-to-overhead (95/65#) 5 Burpees Rest 2 minRead More

METCON “Lynne” 5 rounds for max reps: Bench Press- (bodyweight) Pull-ups- 1 set Rest 1 minute between bench and pull-ups, rest 2 minutes between rounds.Read More

METCON 1) 18 min EMOM Even Minutes: 10 Toe-to-bar Odd Minutes: 10 Kettlebell Swings (35/26#)   2) Accumulate 5 minutes of plank hold  Read More

STRENGTH Squat Clean- 7 sets of 2 at 80%   METCON “Grace” 30 Clean and Jerk (135/95#)Read More

METCON 5 rounds for time: 20 Sit-ups 15 Wallballs (14/10#) 10 Push-ups 200m RunRead More